Friday, Jun 12
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Fight Gone Bad
(Reps)
Three rounds of:
- Wall-ball
- Sumo deadlift high-pull, #55/#75
- Box Jump, 20" box
- Push-press, #55/75 pounds
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
- Wall-ball
- Sumo deadlift high-pull, #55/#75
- Box Jump, 20" box
- Push-press, #55/75 pounds
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
Saturday, Jun 13
Workout of the Day
Hey Buddy
()
For Time
Buy-In:
- 250 meter Run
Then, 5 Rounds of:
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 8 Burpees
Cash-Out:
- 250 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 250 meter Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit-Ups, and 8 Burpees. To complete the workout, athlete must complete the cash-out of 250 meter Run.
Score is the time on the clock when the cash-out of 250 meter Run is completed.
Buy-In:
- 250 meter Run
Then, 5 Rounds of:
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 8 Burpees
Cash-Out:
- 250 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 250 meter Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit-Ups, and 8 Burpees. To complete the workout, athlete must complete the cash-out of 250 meter Run.
Score is the time on the clock when the cash-out of 250 meter Run is completed.
Sunday, Jun 14
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Jun 15
Workout of the Day
Warm up 2
(Checkbox)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Bench Press 5x5
(Load)
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
60%
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
60%
#67 WOD
(Rounds + Reps)
6 min AMRAP
10 deadlifts
10 overhead walking lunges- with a plate if possible #25/35
#125/155
Rest 1 min
6 min AMRAP
15 Plate Ground to overhead #25/35
8 Burpees
10 deadlifts
10 overhead walking lunges- with a plate if possible #25/35
#125/155
Rest 1 min
6 min AMRAP
15 Plate Ground to overhead #25/35
8 Burpees
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
